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The importance of B12
How much should you be having and where can you get it from?
- Aimee Sics
Whilst we’re aware that our body needs all the vitamins and minerals to stay healthy and well, the B-group of vitamins play a particularly critical part in helping our body extract energy from other nutrients like carbohydrates, fat and protein. The group of eight B vitamins are only found naturally in certain foods, thus it's crucial for humans to be able to source adequate amounts of each in our daily diet.
Why all the fuss with Vitamin B12?
While they each have their unique role in the body, Vitamin B12 - also known as cobalamin - plays a vital role in maintaining our nervous system, forming blood cells and overall cognitive ability[1]. It also works closely with folate[2], as they depend on each other to work effectively. B12 also plays a role in breaking down some fatty acids and amino acids to give our bodies energy.
What happens if I'm not getting enough?
Feeling sluggish? Lacking energy? Chances are you could be deficient in B12. The water-soluble vitamin assists in red blood cell formation, so any decline in this process can make you feel weak and tired, and could lead to vitamin B12 deficiency anemia[3].
Other symptoms of Vitamin B12 deficiency include constipation, loss of appetite, weight loss and even neurological changes such as numbness and tingling in the feet and hands
[4]. It's important to seek advice from a medical professional if you notice these symptoms.
How much do I need?
The recommended average intake for adults is 2.4mcg [5] and because our bodies don't produce it naturally, we need to source it from our diets. B12 is also quite delicate due to its water-solubility, so can easily be destroyed by cooking and alcohol. Vegetarians and vegans are most at risk of not meeting their daily requirements because B12 is found in animal foods, such as meat, dairy and eggs [6]. Absorption of B12 from the gut also tends to decrease with age, so the elderly and also those who have had weight loss surgery are also at risk of being deficient [7].
Best sources of B12
Good sources of B12 include liver, meat, milk, cheese and eggs. Alternative sources to animal products include breads, cereals, or other grains that have been fortified with vitamin B12. For those following plant-based diets, daily supplements such as Truth Origins' Vitality (Curcumin) are a good idea. Each 3ml serving provides 30% of your recommended daily intake and provides maximum absorption due to its water-solubility.
Vitamin B12, is just one of many of the B-group vitamins that are essential for our bodies to function at its best and plays a major role in protecting the nervous system. It's important to speak to your medical professional if you think you might not be getting enough in your diet to avoid any unnecessary complications.
Best sources of B12
Good sources of B12 include liver, meat, milk, cheese and eggs. Alternative sources to animal products include breads, cereals, or other grains that have been fortified with vitamin B12. For those following plant-based diets, daily supplements such as Truth Origins' Vitality (Curcumin) are a good idea. Each 3ml serving provides 30% of your recommended daily intake and provides maximum absorption due to its water-solubility.
Vitamin B12, is just one of many of the B-group vitamins that are essential for our bodies to function at its best and plays a major role in protecting the nervous system. It's important to speak to your medical professional if you think you might not be getting enough in your diet to avoid any unnecessary complications.
References
[1] https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
[2] http://pennstatehershey.adam.com/content.aspx?productid=107&pid=33&gid=000332
[3] https://www.hopkinsmedicine.org/health/conditions-and-diseases/vitamin-b12-deficiency-anemia
[4] https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-017-2393-3
[5] http://pennstatehershey.adam.com/content.aspx?productid=107&pid=33&gid=000332
[6] https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#h11
[7]https://www.aafp.org/afp/2017/0915/p384.html
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